Comparing Nutrients in 1 pound Broccoli VS Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Broccoli	Mungo Beans	Recommended Dietary Allowance
Energy	5.3% 154kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	7.67% 7.44g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	283% 4.53g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.92% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	206% 268g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.25% 3.1g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	218% 83g	38g per day for Men 19-50 years
Protein	23% 12.8g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Mungo Beans	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	71.4% 286μg	245% 980μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Mungo Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	494% 4.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	41.4% 3.3mg	429% 34.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	288% 1211mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	301% 6.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.8% 299mg	246% 1719mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	131% 4459mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	138% 15mg	11mg per day for Men 19-50 years
Water	11% 405g	1.32% 49g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Mungo Beans:

• Raw Broccoli has 31 times more Vitamin A and more Vitamin C than Raw Mungo Beans.
• While Raw Mungo Beans contain 3.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Mungo Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Mungo Beans:

• Raw Broccoli has 8.3 times more Water than Raw Mungo Beans.
• While Raw Mungo Beans contain 2.9 times more Calcium, 20 times more Copper, 10.4 times more Iron, 12.7 times more Magnesium, 7.3 times more Manganese, 5.7 times more Phosphorus, 3.1 times more Potassium, 3.3 times more Selenium and 8.2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Mungo Beans have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Mungo Beans contain 10 times more Energy, 4.4 times more Fat, 15.9 times more Omega 3, 8.9 times more Carbohydrate, 7 times more Fiber and 8.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Mungo Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.